If you are an office worker, you are very likely to be suffering from a little discomfort and pain, fatigue and impotence, ageing, seasonal reactive disorder, emotional problems, working depression or chronic illness.

A recent health survey revealed that 95 per cent of white collar workers in Beijing had diminished health. If this piece of news is not startling enough, people have been astonished by the sudden deaths of a young entrepreneur and a genius artist recently. All of a sudden, health seems to become the most luxurious commodity for white-collar workers who have decent jobs and high salaries. It could be very sad if your health deteriorates while your career rises and many young people have failed to realize this point.

Office environments and work pressures are two major causes of white-collar health problems. It is a common scene in office towers that people are caged in small blue blocks and chained to computers or phones. Though the upstairs restaurant serves delicate French dishes, workers may often miss meals. Though the park is just outside the window, workers may never get a chance to take a walk. Confined space, lack of greenery and air-conditioning make an office a health killer.

High work pressure is another hazard. Stress may increase, especially with excessive responsibility, high workload or rapid pace of work or when difficult interpersonal relationships or conflicts exist at work.

Workers must save themselves by creating a healthy office and learning to cope with pressure.

Although we usually have little control over the buildings we work in, being aware of the problems that can affect us will enable us to take counter-measures and may encourage the creation of stimulating and nurturing environments. Below are three crucial steps that will help to provide an office that is balanced and conducive to good health and well-being:

1) Ergonomically correct chairs - Make sure that your chair is comfortable and has adjustable height and arms. When you are sitting straight with your feet flat on the floor your arms should be at a 90-degree angle when typing on the computer. Chairs can certainly be expensive but in the long run it will cost much less than spending time at the chiropractor.

2) Green plants - Plants do more than just enhance the beauty of your surroundings, many actually clean pollutants out of the air as they add oxygen and humidity to the indoor environment. New findings suggest, however, that they may add more than just colour and interest. They also filter the air, and can fight against the common high-tech condition known as sick building syndrome.

3) Breaks - Even the most focused person needs a break at least twice a day. Change of scenery also helps with emotions. One of the best ways to eliminate stress and recharge the body is to go outside for a 10-minute walk. Focus on your surroundings and take deep breaths. This will give you a renewal of energy and will also aid in vitamin D production. Walk by yourself and focus on clearing your mind. Walking will also get the blood and the lymphatic system flowing.

The development of a positive attitude to life is an important skill in managing stress. No one can ever be in control of all the causes of stress in their life. But through self awareness and personal development, we can learn to manage pressure more effectively and reduce the risk of harmful stress. A few healthy activities are available for white-collar workers such as aerobics, yoga and fitness clinics. The problem is just to find a place for them in your schedule from now on and follow through.

Remember that you have many important things in your life, like career, love and so on, which are just like many rubber balls in your hands: they may fall and then rebound. But one ball is different, because when it falls it crashes and everything crashes with it. This is your health.

(For more, see pages 4, 5)